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    10 Best Exercises for Seniors 2023

    • By Bettina Wahl
    • Mar 07

    More than 3 million deaths globally are attributed to a lack of physical activity. People tend to live but are more prone to chronic illnesses due to a sedimentary lifestyle. Science-backed research has shown regular physical activities, from moderate aerobic to vigorous strength-building exercises for up to 5 days a week, are essential.

    Regular exercise helps maintain strength, flexibility, balance, and coordination and reduces the risk of chronic disease. We have compiled this list of exercises for seniors specifically suited to your needs and will aid your journey in leading a more active lifestyle in 2023 and beyond.

    But before we dive into the details of the 10 best exercises for seniors in 2023, let us take a look into its health benefits.


    • 1. 3 Core Health Benefits of Regular Exercise
      • 1.1 Decreases The Likelihood of Terminal Illnesses
      • 1.2 Improves Your Mental Well-Being
      • 1.3 Reduces The Risk of Injuries
    • 2.Ten Best Exercises For Seniors In 2023
      • 2.1 Walking
      • 2.2 Resistance Band Workouts
      • 2.3 Chair Yoga
      • 2.4 Cycling
      • 2.5 Body Weight Training
      • 2.6 Pilates
      • 2.7 Tai Chi
      • 2.8 Water Aerobics
      • 2.9 Squats
      • 2.10 Dancing
    • 3.Bottom Line
    • 4.Maybe it will be helpful for you

    3 Core Health Benefits of Regular Exercise

    The health benefits of regular exercise are invaluable. Meditation and physical activity can positively impact your mind, body, and soul, regardless of age, gender, size, and race. This section highlights the top 3 health benefits of exercising.

    Decreases The Likelihood of Terminal Illnesses

    Regular physical activity can help protect seniors from disease and health issues such as stroke, metabolic syndrome, type 2 diabetes, depression, arthritis, and falls.

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    Improves Your Mental Well-Being

    It also helps improve mental health, reduces the risk of falls, and increases bone density. Exercise can also help you maintain or lose weight and can help reduce your risk of developing certain illnesses.

    Reduces The Risk of Injuries

    Regular exercise can also help improve balance, coordination, and flexibility, which reduces the risk of falls and injuries.

    Ten Best Exercises For Seniors In 2023

    The rate of physical activity in both men and women reduces with age. People over 35 years are less likely to meet the guidelines for various types of exercises. Recent data show that only 21.6% of those aged between 50 and 64 and 15.3% of those aged 65 and above meet the criteria. On the other hand, only 50% of the US adult population meets the federally recommended guidelines of 150 minutes of workout every week. If you’re someone who aims for a happier, healthier life, we have a list of the 10 best activities that can help you stay active and live longer:


    Walking is an excellent low-impact exercise that can help you stay active, improve your health and reduce the risk of chronic diseases.

    It is also easy to do, requires no special equipment, and can be done almost anywhere! Walking briskly for 30 minutes or more improves cardiovascular health, strengthens muscles, and even reduces stress.

    Resistance Band Workouts

    You can lose weight using resistance bands. They challenge your body tremendously without being overly demanding or injury-prone. It is also a perfect exercise to help seniors build strength, improve flexibility, and increase mobility.

    Resistance bands come in different levels, so you can choose one that’s right for your fitness level. They are also great as you do them while sitting or standing without investing in special equipment.

    Chair Yoga

    Yoga is a fantastic method to keep your body active regardless of age, shape, or degree of flexibility. Your joints and muscles can equally benefit from it, which is essential for older adults.

    Chair yoga reduces joint tension and provides much more substantial support for movements. The use of chairs helps support the body and can lower the risk of injury or falls, making it a safe option for seniors. It also improves mental well-being, reduces stress, and elevates a positive mood.


    Cycling is a great way to increase cardiovascular activity without the risk of injury or strain. Electric pedal assist bike are an excellent option, especially if you want to stay active but do not want to put too much pressure on your joints. Its electric motor pedals offer excess support and assistance, so you don’t have to apply much force when pedaling the bicycle.

    Besides, they have fatter tires compared to traditional bikes and thus are more stable and safe. They also have a low-step frame that makes climbing and getting off the bike easier. Like traditional cycling, Pedal assist electric bike provide several health benefits, including low-impact exercise that is good for the body and mind. 

    Related Reading: Why You Should Buy an E-Bike for Your Parents

    Body Weight Training

    Body weight training can help you build muscle and increase strength without weightlifting or gyming. Simple exercises such as squats, lunges, and push-ups can help you build resistance and strengthen muscles. It can also improve balance and hand-eye coordination.


    Pilates is a low-impact exercise focusing on breathing, flexibility, and core strength. As you age, your muscles and joints become stiff and less flexible. Pilates is perfect for older adults who want to increase their range of motion in a safe environment.

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    Tai Chi

    It is one of the best strength training exercises with minimal joint strain. Apart from improving balance, Tai Chi is beneficial for your mind. Its slow and precise movement promotes concentration while offering meditative benefits. Since it focuses on all major muscles, especially the legs, shoulders, and core, Tai Chi is considered a rigorous muscle-strengthening exercise.  

    Water Aerobics

    Water aerobics is a great way to get your heart rate up while still being gentle on your body. The buoyancy of the water helps reduce impact and strain on your joints; therefore, it is best for seniors with arthritis. You can do aqua jogging, flutter kicks, and leg lifts to improve muscle strength and flexibility.   


    Our lower body becomes weak with age, making it difficult to do everyday tasks such as bending down to pick something. Squats strengthen your back and spine, thus improving balance in the lower body. It tones down your legs and hips while targeting the glute and inner thigh. As your buttock becomes firmer, your body posture and balance improve.


    Dancing isn’t only a joyful experience but also good for your mind, body, and soul. According to a recent study, only dancing can slow down the degeneration of the white cerebral matter associated with our cognitive abilities. It can also reduce anxiety and promote “happy” syndrome due to the likelihood of social bonding. Besides, it also helps you achieve your weekly target of 150-300 minutes of moderate exercise.

    Bottom Line

    Staying active is one of the best ways to maintain physical health and well-being. Best exercises aren’t only those that help you achieve your fitness goals but ones that you enjoy doing the most. It keeps you mentally and emotionally fit!

    You can work with a professional trainer or a fitness therapist to develop a customized exercise regime suitable to your physical abilities and requirements. Schedule it with a partner, friend, or pet to make it an enjoyable and fun time.

    Maybe it will be helpful for you:


    What are the core health benefits of regular exercise?

    Regular exercise decreases the likelihood of terminal illnesses, improves mental well-being, and reduces the risk of injuries.

    What are some recommended exercises for seniors in 2023?

    The ten best exercises for seniors in 2023 include walking, resistance band workouts, chair yoga, cycling, body weight training, Pilates, Tai Chi, water aerobics, squats, and dancing.

    Why is dancing beneficial for seniors?

    Dancing not only brings joy but also slows down cognitive degeneration, reduces anxiety, promotes social bonding, and contributes to achieving weekly exercise goals.

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